Unlike foods rich in simple carbohydrates or "sugars", fibre gives the foodstuffs that contain it a lower glycemic index (GI), which means that consuming such foods only slightly increases the blood sugar level, unlike white sugar for example. Just as with so-called fast-release foods, white sugar causes the blood sugar level to rise up sharply shortly after consumption, encouraging the rapid and sustained release of insulin, which in turn causes a rapid fall in the blood sugar level, triggering a hypoglycemic reaction.

For example, while white sugar has a glycemic index of 100, dried figs, rich in fibre, have a GI of just 40, with oleaginous fruit (almonds, walnuts, hazelnuts…) leading the way with a GI of 15.

Seasonal fibre on your plate

While summer is rich in high-fibre fruit and vegetables, when autumn arrives use the forgotten pulses which also have interesting alkalising properties: white, black, red or coco beans, flageolets, chick peas, split peas, lentils...

Effect on the intestine

The two types of fibre share high absorption and water retention power, hence their role in regulating transit. 1 gram of fibre can absorb 3 to 25 times its own weight in water!

Most fruit and vegetables contain variable proportions of both types of fibre.

For example, 100g ofprunes, one of the fruits with the highest fibre content, contains 7.8g of IF and 5.2g of SF.

Whileinsoluble fibre (green vegetables, fruit, wholegrain or semi-wholegrain cereals) is known to accelerate transit, soluble fibre (artichoke, onion, bananas, asparagus, chicory root) has a prebiotic role: it acts as food for certain intestinal bacteria which are beneficial to the body.

By encouraging the colonisation of our intestine by such bacteria (bifidobacteria, lactobacilli), it produces particular fatty acids, vital for the regeneration and repair of the intestinal mucous membrane.

"Fat trap" effect

Insoluble fibre generally has a high fat retention capacity. For example, wheat fibre (98% insoluble fibre) is able to retain 2 to 3 times its weight in oil, giving it a cholesterol-lowering effect.

Satiety effect

After eating a meal rich in fibre, you will feel much fuller than compared to a meal low in fibre.

Effect on the carbohydrate metabolism

Different studies show that the consumption of fibre reduces hyperglycemia and hyperinsulinemia after a meal.

Vary your favourite breads

The consumption of bread has fallen sharply and yet it offers plentiful fibre if wholegrain or semi-wholegrain! Fibre content in g for 100g

white bread

2.6

rye bread

6.9

wholegrain bread

9.6

GI white flour = 85

GI wholemeal flour = 60

In practice, for an optimum fibre intake

Contents

CHEW MORE TO EAT LESS!

Modern life causes us to eat as quickly as possible. But chewing has multiple virtues. The richness of food high in fibre forces us to chew more, which sends a stronger signal of fullness to the brain... all the more as the fibre expands in our stomach and the foods that contain it are generally low calorie!